GymPlan AIBench Jump
Bench Jump is an intermediate compound bodyweight plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the bench jump
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Track your bench jump with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialBench Jump alternatives
Exercises that train the same main muscle, including options with other equipment.
Fast SkippingBodyweight · Beginner
Dumbbell Seated Box JumpDumbbell · Intermediate
Bench SprintOther · Beginner
Mountain ClimbersBodyweight · Beginner
Rocket JumpBodyweight · Beginner
Scissors JumpBodyweight · BeginnerFAQ
What muscles does the bench jump work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of bench jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the bench jump good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.